Winter Recreation Safety Tips

By Kim J. Gifford

"Let it snow, let it snow, let it snow…” might be wonderful lyrics for a song and certainly bring to mind images of seasonal fun, but when the weather outside becomes frightful, it is important to take it seriously and exercise caution during winter recreation.

Winter provides many opportunities to spend time outside – from shoveling snow, to winter hikes to sledding and skating. Yet, the cold weather also provides an array of challenges to the outdoor worker or enthusiast, the chief of which may be hypothermia.

The Dangers of Hypothermia

Hypothermia is the lowering of the body’s core temperature as a result of overexposure to cold water or air. Clinically, you receive a diagnosis of hypothermia if your body temperature drops below 95° F. Surprisingly, temperatures do not have to be below freezing for you to experience hypothermia. It can occur at temperatures as high as 50° F as well, especially if you have remained outdoors for a long period of time or have been wearing improper or wet clothing.

Hypothermia can occur if you fall through the ice or into a body of water. Once your body touches the cold water, it begins losing heat. Blood flow to the extremities slows to protect vital organs. Once the body temperature reaches 87° F, you will likely lose consciousness and at this point could drown. If, however, you manage not to drown, death will eventually occur as your body temperature as your body temperature continues to drop. Although remaining in cold water will prove life threatening, an attempt to swim for shore could be dangerous as well since exercise causes heat to be lost at a 30 percent faster rate in the water, according to a scouting resource article by Michael R. Schmehl.

On land, you may be unaware that hypothermia is setting in. Unfortunately, hypothermia affects the brain and your ability to think clearly. Thus, you may lack the capacity to realize that you are affected. The early signs of hypothermia include shivering and exhaustion followed by confusion, fumbling hands, memory loss, slurred speech and drowsiness. If the warning signs go unnoticed, you may eventually lose consciousness.

For mild hypothermia, it helps to keep a person adequately hydrated and energized with small quantities of high carbohydrate, high protein, and high fat foods.

Dr. Ernst Oidtmann of Lebanon, NH organizes a winter hiking trip each February in northern New Hampshire. Two years ago while hiking in the Dead Diamond area, a member of his group developed hypothermia. This individual was tired starting out, but insisted on “slogging along” pulling a toboggan of supplies, Oidtmann explained. Although Oidtmann offered to help, his friend continued dragging behind the rest of the group. The others soon ended up going on ahead to warm the cabin. As dark set in, Oidtmann eventually convinced his friend to forsake the supplies and make a dash for the cabin.

“He was pretty hypothermic and had been making irrational decisions. Looking back it was kind of foreseeable, he was tired and pulling too much weight,” he said.

Oidtmann cautioned that for safety’s sake, a hiker should be in fairly good condition starting out, should have the right supplies and be prepared to spend a night in the snow should something go wrong.

“Your buddies should always be looking out for you. If you start to shiver or feel cold you are getting cold. You may not be able to make a reasonable decision anymore, so you have to leave it to your friends to think for you,” said Oidtmann, who pointed out that confusion and indecision can cause panicking, which in turn can lead you to sweat and add to the precipitous cycle.

Treatment of Hypothermia

To treat hypothermia, core body temperature needs to be restored to a normal level. This can be accomplished by getting the victim someplace warm and stripping him of any wet clothing. The chest, neck, head and groin regions are the most crucial to warm. Starting a fire is helpful. An electric blanket is also ideal for this task, but if one is not available, the hypothermic individual could be sandwiched in a sleeping bag between two other people, allowing for skin-to-skin contact. Non-alcoholic beverages help warm a conscious patient. Once body temperature has increased, the person should be kept warm and dry and can then be moved. For severe hypothermia, CPR may need to be administered; this is true even if the person appears to have no pulse or to have stopped breathing.

For mild hypothermia, it helps to keep a person adequately hydrated and energized with small quantities of high carbohydrate, high protein, and high fat foods.

Other Concerns

Although hypothermia is one of the most serious winter concerns, it is not the only one. If you are spending time either working or recreating outdoors, you also need to be careful of frostbite, which affects extremities such as the nose, ears, cheeks, chin, fingers and toes. Symptoms include numbness, a white or grayish yellow cast to the skin, and skin that feels firm or waxy. An individual with frostbite should be kept warm and dry. Tight clothing should be removed and the affected area placed in warm (not hot) bath water, for 25 to 40 minutes. Affected areas should not be rubbed nor should water be poured directly on the affected area, as this would cause tissue damage. Heating pads should also be avoided. If warm water is not available, the affected area may be placed against skin to keep warm.

Other conditions resulting from cold weather include trenchfoot and immersion foot, dehydration, cold diuresis, and constipation. Trench foot and immersion foot results from exposure to wet, damp and cold conditions. The best prevention is to keep feet dry. Scott Braithwaite, manager of Eastern Mountain Sports (EMS) in Rutland, VT warned that it is crucial when hiking to bring extra socks. However, these socks should not be worn all at once. First, it is important to keep a spare, dry pair, but also too many pairs of socks on the feet can cause constriction of blood flow, making them colder.

Sunburn and dehydration are not as readily associated with winter, but experts caution that it is just as easy if not easier to develop both of these conditions during cold weather months as people are not as conscious to prevent them. Skiers and hikers should apply sunscreen to exposed areas such as the face. Dave Kelly, an instructor with EMS’s Climbing School said, “People need to make sure that they hydrate properly. It’s something they don’t do in the winter and they should because it can be a contributing factor to hypo-thermia. Remember that things freeze in the winter, so if you are bringing water, you need to keep it insulated.”

Overexerting yourself in cold weather should be avoided. People have been known to suffer heart attacks when shoveling snow. It is important when working or exercising outside during the winter to take frequent breaks and not overextend.

Experts suggest monitoring your urine to ensure that you are properly hydrated. If your urine is too dark a yellow, you need to drink more. Exposure to cold increases urination, which means these fluids will need to be replaced.

Overexerting yourself in cold weather should be avoided. People have been known to suffer heart attacks when shoveling snow. It is important when working or exercising outside during the winter to take frequent breaks and not overextend.

Tips to Staying Safe

Before taking part in any strenuous winter activity, you should make sure that you are as physically fit as possible. Dr. Oidtmann’s group of hikers, for example, tends to be middle aged and older men. “This age group tends to have prostate problems and many need to urinate more often. Some have diabetes, so it is important to check their blood sugar. They have joint problems. They need to be well-conditioned ahead of time and you need to be ready to deal with these age related problems as well as typical safety issues.”

For maximum safety when outdoors, experts suggest heeding the following advice:
 

▪ Make a Plan — “In general, in the winter you want to have a plan and you want to make sure someone else knows about it,” said Kelly. This holds true, whether one is setting off on a hike or is working out in the woods. “Generally, it is recommended that you don’t go out alone.”
▪ Dress Appropriately — ”Dress in layers,” advised Braithwaite, who recommended a base layer to wick away moisture, an insulating layer of fleece or wool, and an outer shell that is wind and water resistant. “Proper clothing means really proper clothing, clothing that is meant for winter not two pairs of jeans,” said Kelly. Clothing should be added and subtracted as needed. “Getting overheated is almost as bad as becoming too cold. It depletes the body of water and gets clothing wet, which can later contribute to hypothermia.”
▪ Stay Hydrated and Eat Properly — “Eat high fat burning dishes,” recommended Braithwaite. “Taking a scoop of peanut butter can be helpful.”
▪ Know the Symptoms of Hypothermia, Frostbite and Dehydration
▪ Be Aware of Effects of Alcohol and Tobacco — Alcohol and caffeine may cause dehydration. Tobacco productions can constrict blood vessels in the hands or feet increases the chances of injuries.
▪ Know the Terrain — If hiking, sledding, or working in the woods, it is important to know the terrain. Trails for sledding should be clear of obstacles, and it is important that parents as well as adults check for this before allowing children to go down. “If you are going to be venturing into technical terrain, you should have proper training,” said Kelly. “Avalanche terrain does exist in New England. People fail to realize that and multiple deaths occur every year from avalanches.”
▪ Be Careful Around Ponds and Lakes — Experts warn that ice seldom freezes at a uniform rate. This is especially true on rivers and streams where the current affects ice formation. It is a good idea to check with local sources before venturing onto the ice. Snow covered ice is difficult to evaluate. The snow covering may prevent ice from freezing evenly. If ice is gray or dark it may be soft. Strong ice is usually blue in color. If you fall in the ice, turning in the direction from which you fell is recommended. It is helpful to carry nails and a large rope to dig into the ice and to move forward by kicking. Once you have gotten back on land, you should roll away from the hole and not try to stand. If you witness someone fall into the ice, you should not run toward him, but should instead extend a rope or stick toward him.